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Old 11-06-2012, 04:59 PM   #11
MikeM
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I like that Gorilla plan! Great start, Rob.
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Best meet lifts: Sq 150 Kg (330 lb), Bench 120 Kg (264), DL 160 (352) @89 Kg (197)
Best gym lifts: Sq 375, Bench 280 (pause), DL 385 @205 or less
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Old 11-07-2012, 09:33 PM   #12
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Bike 3 minutes
2x10 Heel Slides
2x5 wall squats
Squat
Warm up(box squats/only bar)
6 lvl box@ 3 sets of 10
5 lvl box@ 3 sets of 10
4 lvl box@ 3 sets of 10
Working set(free squats/Sumo)
95x5/5/5/5/5
Leg extension
80x10
100x10/10
120x5/5
140x5/5
Leg curl
80x10/10
100x10/10
Side Bends
35x10/10/10
Stair Master
4 minutes
Cardio
3 minutes @mph
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MEET PR
Squat: 440
Bench: 301
Dead Lift: 501

GYM PR
Squat: 405
Bench: 285
Dead Lift: 475

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Old 11-07-2012, 09:39 PM   #13
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Good work. Keep those knees healthy.
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Old 11-09-2012, 06:03 PM   #14
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Bench
barx10/10
135x3
225x10/10
225x5/5
135x10
Rack Pull
135x10
225x10
315x10
Power shrugs
135x10
225x10
315x8
Waist High Pulls
205lbs@8 singles

Notes: today was a short day, got off work to late
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MEET PR
Squat: 440
Bench: 301
Dead Lift: 501

GYM PR
Squat: 405
Bench: 285
Dead Lift: 475

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Old 11-09-2012, 06:26 PM   #15
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Boom! How do you like those power shrugs?
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Old 11-09-2012, 06:28 PM   #16
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my hand was pretty sore from work, I could of done more if not
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MEET PR
Squat: 440
Bench: 301
Dead Lift: 501

GYM PR
Squat: 405
Bench: 285
Dead Lift: 475

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Old 11-10-2012, 03:15 AM   #17
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Strong sessions Rob ... hope that knee is co-operating well ... keep lifting buddy ...
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Old 11-11-2012, 10:50 AM   #18
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Nice power shrugs Rob!
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Old 11-11-2012, 07:06 PM   #19
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Bike
2 minutes
Heel slides 2x10
wall Squat
Squat
Warm up (box)
(6)2x10
(5)2x10
(4)1x10
Working set(Sumo)
105@5x5
Leg Extensions
40x10
100x10
120x10
100x10
80x10
Single Leg(Left)
40x10/10
50x5
Leg curls
60x10
100x10
80x12/12/10
60x5
Calf Raise
140x10
120x10
Stair Master
5 minutes
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MEET PR
Squat: 440
Bench: 301
Dead Lift: 501

GYM PR
Squat: 405
Bench: 285
Dead Lift: 475

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Last edited by RobMoriRB; 11-11-2012 at 07:54 PM.
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Old 11-12-2012, 12:50 AM   #20
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I'm sure your legs will be very sore ... strong session Rob ...
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